Week 1 Week 2 Week 3 Week 4 Week 5: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Standing Barbell Shoulder Press 3 45 3/fail Standing Barbell Shoulder Press 3 45 3/fail Standing Barbell Shoulder Press 3 50 2/fail Standing Barbell Shoulder Press 3 50 1/fail Standing Barbell Shoulder Press 2 45 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 20 3/fail Dumbbell Side Lateral Raise 3 20 3/fail Dumbbell Side Lateral Raise 3 20 2/fail Dumbbell Side Lateral Raise 3 20 1/fail Dumbbell Side Lateral Raise 2 20 1/2 reps of Week 1
Assisted Dips 3 135 3/fail Assisted Dips 3 140 3/fail Assisted Dips 3 145 2/fail Assisted Dips 3 150 1/fail Assisted Dips 2 135 1/2 reps of Week 1
Cable Tricep Pushdown 3 85 3/fail Cable Tricep Pushdown 3 90 3/fail Cable Tricep Pushdown 3 90 2/fail Cable Tricep Pushdown 3 95 1/fail Cable Tricep Pushdown 2 85 1/2 reps of Week 1
Alternating Dumbbell Curl 2 30 3/fail Alternating Dumbbell Curl 2 30 3/fail Alternating Dumbbell Curl 2 30 2/fail Alternating Dumbbell Curl 2 35 1/fail Alternating Dumbbell Curl 2 30 1/2 reps of Week 1
Machine Crunch 3 75 3/fail Machine Crunch 3 80 3/fail Machine Crunch 3 80 2/fail Machine Crunch 3 85 1/fail Machine Crunch 2 75 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 175 3/fail High Bar Squat 3 185 3/fail High Bar Squat 3 190 2/fail High Bar Squat 3 195 1/fail High Bar Squat 2 175 1/2 reps of Week 1
Hack Squat 3 95 3/fail Hack Squat 3 100 3/fail Hack Squat 3 100 2/fail Hack Squat 3 105 1/fail Hack Squat 2 95 1/2 reps of Week 1
Seated Leg Curl 3 100 3/fail Seated Leg Curl 3 105 3/fail Seated Leg Curl 3 110 2/fail Seated Leg Curl 3 110 1/fail Seated Leg Curl 2 100 1/2 reps of Week 1
Incline Medium Grip Bench Press 3 90 3/fail Incline Medium Grip Bench Press 3 95 3/fail Incline Medium Grip Bench Press 3 95 2/fail Incline Medium Grip Bench Press 3 100 1/fail Incline Medium Grip Bench Press 2 90 1/2 reps of Week 1
Calves on Calf Machine 6 70 3/fail Calves on Calf Machine 6 75 3/fail Calves on Calf Machine 6 75 2/fail Calves on Calf Machine 6 75 1/fail Calves on Calf Machine 2 70 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Cable Facepull 3 85 3/fail Cable Facepull 3 90 3/fail Cable Facepull 3 90 2/fail Cable Facepull 3 95 1/fail Cable Facepull 2 85 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 20 3/fail Dumbbell Side Lateral Raise 3 20 3/fail Dumbbell Side Lateral Raise 3 20 2/fail Dumbbell Side Lateral Raise 3 20 1/fail Dumbbell Side Lateral Raise 2 20 1/2 reps of Week 1
Incline Dumbbell Curl 3 20 3/fail Incline Dumbbell Curl 3 20 3/fail Incline Dumbbell Curl 3 20 2/fail Incline Dumbbell Curl 3 20 1/fail Incline Dumbbell Curl 2 20 1/2 reps of Week 1
Alternating Dumbbell Curl 3 30 3/fail Alternating Dumbbell Curl 3 30 3/fail Alternating Dumbbell Curl 3 30 2/fail Alternating Dumbbell Curl 3 35 1/fail Alternating Dumbbell Curl 2 30 1/2 reps of Week 1
Cable Tricep Pushdown 3 85 3/fail Cable Tricep Pushdown 3 90 3/fail Cable Tricep Pushdown 3 90 2/fail Cable Tricep Pushdown 3 95 1/fail Cable Tricep Pushdown 2 85 1/2 reps of Week 1
Hanging Strait Leg Raise 3 10 3/fail Hanging Strait Leg Raise 3 10 3/fail Hanging Strait Leg Raise 3 10 2/fail Hanging Strait Leg Raise 3 10 1/fail Hanging Strait Leg Raise 2 10 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlift 3 185 3/fail Deadlift 3 195 3/fail Deadlift 3 200 2/fail Deadlift 3 205 1/fail Deadlift 2 95 1/2 reps of Week 1
45 Degree Back Raise 3 35 3/fail 45 Degree Back Raise 3 35 3/fail 45 Degree Back Raise 3 40 2/fail 45 Degree Back Raise 3 40 1/fail 45 Degree Back Raise 2 20 1/2 reps of Week 1
Leg Press 3 170 3/fail Leg Press 3 180 3/fail Leg Press 3 185 2/fail Leg Press 3 185 1/fail Leg Press 2 85 1/2 reps of Week 1
Cable Row 3 100 3/fail Cable Row 3 105 3/fail Cable Row 3 110 2/fail Cable Row 3 110 1/fail Cable Row 2 50 1/2 reps of Week 1
Calves on Calf Machine 6 70 3/fail Calves on Calf Machine 6 75 3/fail Calves on Calf Machine 6 75 2/fail Calves on Calf Machine 6 75 1/fail Calves on Calf Machine 2 35 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5:
Incline Dumbbell Curl 3 20 3/fail Incline Dumbbell Curl 3 20 3/fail Incline Dumbbell Curl 3 20 2/fail Incline Dumbbell Curl 3 20 1/fail Incline Dumbbell Curl 2 10 1/2 reps of Week 1
Alternating Dumbbell Curl 3 30 3/fail Alternating Dumbbell Curl 3 30 3/fail Alternating Dumbbell Curl 3 30 2/fail Alternating Dumbbell Curl 3 35 1/fail Alternating Dumbbell Curl 2 15 1/2 reps of Week 1
Assisted Dips 3 135 3/fail Assisted Dips 3 140 3/fail Assisted Dips 3 145 2/fail Assisted Dips 3 150 1/fail Assisted Dips 2 70 1/2 reps of Week 1
Cable Facepull 3 85 3/fail Cable Facepull 3 90 3/fail Cable Facepull 3 90 2/fail Cable Facepull 3 95 1/fail Cable Facepull 2 45 1/2 reps of Week 1
Dumbbell Shrug 3 50 3/fail Dumbbell Shrug 3 55 3/fail Dumbbell Shrug 3 55 2/fail Dumbbell Shrug 3 55 1/fail Dumbbell Shrug 2 25 1/2 reps of Week 1
Low Incline Dumbbell Press 3 40 3/fail Low Incline Dumbbell Press 3 40 3/fail Low Incline Dumbbell Press 3 45 2/fail Low Incline Dumbbell Press 3 45 1/fail Low Incline Dumbbell Press 2 20 1/2 reps of Week 1
Assisted Parallel Pullup 3 70 3/fail Assisted Parallel Pullup 3 75 3/fail Assisted Parallel Pullup 3 75 2/fail Assisted Parallel Pullup 3 75 1/fail Assisted Parallel Pullup 2 35 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1